The value we are interested in is the first (blue bar), it is to it that you must then withdraw 5% to 10% to get your daily calorie intake.

Once you have determined your calorie intake, you have to go into more details: macronutrients.

2. Have a good distribution of macronutrients

If we were only interested in weight alone, we could stop at calories.

But as I explained above, what matters is not the weight but the rate of fat/muscle mass.

And that is why it is therefore important to also look at the distribution of macronutrients.

Macronutrients are three in number:

The proteins

Lipids

Carbohydrates

Everyone plays a vital role in the proper functioning of the body, so it is extremely important to count all three in your daily contributions .

More precisely :

1) Consume about 2g of protein per kilogram of your body every day

Or 120g per day if you weigh 60 kilos; 100g per day if you weigh 50 kilos, …

With these daily benefits, you are sure to get all the benefits of a high-protein diet.

To know how to build more muscle and to protect muscle mass more effectively (when you lose weight, the body will not dig into fat, it will also find energy in the muscles).

If you have a high enough fat, it is more appropriate to consume 2g of protein per kg of lean mass (lean mass = your weight x (1 – fat ratio).

For example, if you weigh 80 kilograms with a fat content of 30%, you have to consume:

2 x 80 x (1 – 0.30) = 112g of protein per day (and not 160g with the basic formula).

Well, that was for protein, now let’s see for lipids.

2) Consume about 0.7g-1.2g of fat per kilogram of your body every day

Despite all the harm that has been said in the press that knows nothing about it, lipids are extremely important for the functioning of your body.

And especially for your joints, tendons, ligaments, your brain, etc …

So no question of consuming insufficiently.

The problem with lipids is that they are much more caloric: 9 calories per gram versus 4 for protein or carbohydrates.

We must, therefore, monitor its intake of carbohydrates otherwise we risk exploding its calorie intake 😉

0.7g-1.2g of lipids per kilogram of your body is a range to benefit from the positive effects of fat without exploding your calorie counter.

Here, remember that we must focus on “healthy” lipids: monounsaturated or polyunsaturated lipids.

And avoid unhealthy lipids like “trans” or saturated fats.

Example of a source of good lipids:

Olive oil or other vegetable oil

Lawyer

Oilseeds such as nuts or almonds

Oily fish like salmon

Etc.

Well, now there are only carbohydrates left, and for them, it’s even easier:

3) Fill in the rest of your calories with carbohydrates

Logic: we have a set number of calories and we have already fixed 2 inputs, so the last will complete what is missing.

For the calculation, it’s pretty simple:

Take your total number of calories over a day: for example 1500 (taking into account the 5% or 10% calorie deficit).

Take your protein and fat intake: for example for a person of 50 kilos, 100g of protein and 40g of lipids.

Multiply these two values ​​by 4 for the proteins and 9 for the lipids respectively.

Example: 100 x 4 + 40 x 9 = 760 calories.

Our contributions to proteins and lipids.

To get your carbohydrate intake, we make our total contributions less our contributions calculated just above:

1500 – 760 = 740 calories remaining.

This number is divided by 4: 740/4 = 185g carbohydrates per day.

If you know how to use Excel, you can very quickly make a spreadsheet that calculates all your contributions according to your weight, to evolve these values ​​according to your evolution.

Well, now that you know your intake of calories and macronutrients, let’s turn to the third key component:

3. Do effective workouts

Forget the super complicated programs that use their complexity as a marketing argument …

Back-to-basics is the rule to follow 😉

Muscle growth follows simple rules, you can typically build a nice body by doing 7 or 8 different exercises simply.

Now, if you want to have an effective program – and especially one that serves your interests, namely your future body – the best workouts for women follows the following rules:

They use heavy loads (more than the small 3-kilo dumbbells 😉)

They favor poly articular movements

They focus more on the lower body, less on the upper body

They contain a minimum of cardio

The approaches are different but any serious coach (or sports doctor) will tell you that the programs with a large volume of training and exercises impossible to do is blank, and the results are not at all those expected.

So follow these 4 rules well, they are the axes to follow to build you an effective program.

Once the right program is found, here are the rules you will have to follow, what to look for:

Gradually increase the tension exerted on the muscle fibers: Which is quite logical. If you train all the time with the same weight, your muscle has no reason to get fat

Muscle injury: During rest, and with proper nutrition, the muscle repairs and grows. You must, therefore, allow yourself time to recover (1-day minimum)

Fatigue of myocytes and muscle fibers: In other words, you must always progress, improve your performance and give you 100% to multiply the results you will get, and, in addition, by following your progress, you will win motivated

Bodybuilding for Beginners – The Word of the End

The tips and rules I gave you in this article, you have everything you need to get started on a good foundation.